Archive of ‘Blog’ category

Baby Steps in Running Shoes: A Small Change Approach to Half Marathon Training

Woohoo! Time to break in some new running shoes because I just registered for my fifth half marathon! Suffolk ’17 here I come!

Some of you – especially my longtime readers – might already know my running story, but here’s the short version: At age 27, overweight and out of shape, I threw on my sneakers for the first time since high school and hit the pavement. It didn’t go well, to put it mildly, but I was determined. I downloaded the Couch to 5k app and some old school dance music, and I kept going. Nine weeks later I dragged my tired butt across the finish line of my first 5k. Fast forward two and a half years to my first half marathon! It was a journey – in fact, it was basically a crawl – but I wanted it for myself and I did it. Since then I’ve run one or two halfs a year to keep myself accountable. Due to a scheduling conflict and, you know, life, I couldn’t do one this spring. And if I wasn’t running one I sure as heck wasn’t training for one, which means I’m out of shape! I’m not starting from zero, but I’ve definitely got a long road ahead. Join me for fifteen weeks of training – I’ll share my schedule, my cross training (usually the best part), my meals, my feelings, my tears (kidding!.. mostly). If you have any questions/comments/tried-and-true tips along the way, please share them in the comments below. Let’s go!

Week One: Today is Sunday, my first week of training. According to my running plan, I’m supposed to get in three miles, two times. My biggest challenge when it comes to working out is, like many of you, fitting it in. Not just the workout but getting ready, getting my hair back to looking presentable – it’s a tough job! And making dinner, all in only a couple of hours. This week, to stay ahead of this challenge, I was careful to plan, prep and shop for all of my lunches and dinners so cooking isn’t as big of an issue. My boyfriend (who is doing this with me for his very first half!) and I, who usually go to the gym together, are going to start relaying it. So he’ll hit the gym first and then prep dinner while I do my workout. My plan is to do one run tomorrow, and the second one on Friday. Just to be clear, this is not my only activity during the week – I also walk twice a day for thirty minutes each. I also go to yoga when I can, but my goal during this process is to definitely make that yoga class a priority instead of a “when I can”.

Outcome: Two workouts done. Check!

Feeling: Pretty good! I admit, I had a moment of “eh, it’s my first week, I can slack off a little” but I powered through!

Cross training: Daily walks, twice a day for thirty minutes each – including walking the pup!

Power song: “Danza Kuduro” by Don Omar f. Lucenzo

Ready to take control of your health – and have fun doing it? Join the Happy + Healthy Life Facebook group!
You will get:

💗 Goal setting exercises to help you narrow down what you REALLY want

💗 Weekly check-ins to hold you accountable to your goals

💗 My favorite recipes and meal prep tips

💗 Meditations and journaling prompts to both you relax and empower you

💗 Product reviews – there are SO many wellness products/programs out there! I’ll always give my honest opinion

💗 Wellness tips I don’t share ANYWHERE else

💗 And loads of encouragement!

Basically, it’s your spot for ALL things happy + healthy. Click here to join now!
xx Kimberly

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10 Happy + Healthy Travel Tips

Being a vegetarian and a wanderlust don’t always work well together. I can’t tell you how many grilled cheese sandwiches I’ve had to eat while traveling, because meatless options are scarce – forget about actual healthy ones. I don’t like to stray from my clean-eating, plant-based lifestyle while on vacation, but I certainly don’t want to stop traveling altogether – so what’s a girl to do? Read on for the top ten tips I’ve picked up over the years – food-related and otherwise, whether you’re traveling by car or plane!

1. Resolve to eat in for breakfast. Upon arrival, hit the nearest market and stock up on oatmeal and fresh fruit for the room. 

2. Start every meal with a vegetable side or salad. If you stray a little from there, at least you got a good start. 

3. Bring antibacterial hand wipes for the plane and give your seat, armrests, and tray table a good cleaning before sitting down. 

4. Stock up on bottled water for the car, enough for the drive and the hotel room. 

5. Bring ginger, peppermint and chamomile tea bags. I also highly recommend investing in an electric tea kettle!

6. If you’re flying, pack a box of granola bars in your checked luggage so you have a healthy snack when you reach your hotel room. 

7. Do your homework – scout restaurant menus in advance, both on your route and at your destination. 

8. Airplane trips are extremely dehydrating. Bring a travel-sized bottle of lotion, eye drops and facial mist to keep you comfortable. 

9. Stick to a two-drink-per-day limit. It can be easy to go overboard on vacation!

10. Pack peppermint oil in your carry-on to ease anxiety and motion sickness. 

What are your favorite travel tips? Help out a fellow travel lover – leave them in the comments below!  

 

Ready to take control of your health – and have fun doing it? Join the Happy + Healthy Life Facebook group!

You will get:
💗 Goal setting exercises to help you narrow down what you REALLY want
💗 Weekly check-ins to hold you accountable to your goals
💗 My favorite recipes and meal prep tips
💗 Meditations and journaling prompts to both you relax and empower you
💗 Product reviews – there are SO many wellness products/programs out there! I’ll always give my honest opinion
💗 Wellness tips I don’t share ANYWHERE else
💗 And loads of encouragement!

Basically, it’s your spot for ALL things happy + healthy. Click here to join now!

xx Kimberly

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3 Reasons You’re Tired All Day, And What To Do About It

Whether it’s a case of the Mondays, a 3pm slump, or you’re just plain ready for vacation, we all have our reasons why we drag ourselves through the work day sometimes (okay, maybe a little more often than sometimes). Identifying the reason why and figuring out how to fix it is essential to bringing your best self to the office – and to your life.

You’re not sleeping enough at night. This is probably the number one reason I encounter, when talking to clients, as to why they’re tired all day. I know what you’re thinking – “Well, of course not sleeping enough at night would cause daytime drowsiness, but there’s not enough time!” First and foremost, set a hard stop and stick to it. Your hard stop is the time, one hour before bedtime, that all work ceases and you start consciously winding down from your day. Drink some tea, read a book, or spend time with your family. You DO have time, you simply need to prioritize and drop a few things, if needed. I actually function much better in the morning, and I realized that by taking a few minutes to clean the house in the morning instead of pushing myself to do it at night when I was tired was a lifesaver. If you’re having trouble sleeping, try a white noise machine and diffusing lavender oil in your bedroom.

You’re skipping breakfast and/or overindulging at lunchtime. I can never stress this enough: skipping breakfast will get you NOWHERE. It won’t help you lose weight, and it won’t save you time – maybe ten minutes in the morning but trust me, you’ll get that back later when you’re too tired to be productive any longer. A good, healthy breakfast jumpstarts your entire body for the day in front of you. If you’re really short on time, you can still grab some oatmeal or fruit on the go. Another common complaint and a huge contributor to that dreaded mid-afternoon slump is overeating at lunchtime, either from taking one too many slices at the pizza party or grabbing takeout from a fast food place. Do your body a favor and prepare a healthy lunch at home, and take your time eating it. When you eat a heavy, carb-rich meal, your body needs extra energy to digest it – you know, that energy you would otherwise be using to power through the second half of the day. See the connection?

You’re not really present at work. Hear me out. If work is the last place you want to be, why wouldn’t you want to space out in the morning meeting? I’m telling you from loads of experience, totally checking out during the 9-5 hours is way more exhausting than giving it all you’ve got. The day feels so much longer, you’re mentally drained, and you have no sense of fulfillment. This might not be your dream job, but it’s still your life. Make the most of it – even if it’s not your first choice of whereabouts. Make it a point to check in with yourself through the day, take deep breaths, and revel in the knowledge that you’re doing amazing. You can celebrate a job well done the minute you get home.

These things might seem simple, but they’re easy to forget once you get caught up in the hustle and bustle of your work week. Keep in mind that you typically spend more waking hours at work during the week than you do at home (sorry, but it’s true!). You really don’t want to spend all of that time feeling sluggish. Next time you feel like you just want to crawl back into bed, use this list to nail down the reason why and adjust accordingly.

 

Ready to take control of your health – and have fun doing it? Join the Happy + Healthy Life Facebook group!

You will get:
💗 Goal setting exercises to help you narrow down what you REALLY want
💗 Weekly check-ins to hold you accountable to your goals
💗 My favorite recipes and meal prep tips
💗 Meditations and journaling prompts to both you relax and empower you
💗 Product reviews – there are SO many wellness products/programs out there! I’ll always give my honest opinion
💗 Wellness tips I don’t share ANYWHERE else
💗 And loads of encouragement!

Basically, it’s your spot for ALL things happy + healthy. Click here to join now!

xx Kimberly

 

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4 Easy Tips for a Happy + Healthy Memorial Day Weekend

For many, Memorial Day weekend marks the “unofficial start of summer” – three months of beach days and barbecues. With that comes a lot of ice cream, hot dogs and sugary drinks. Rather than throwing caution to the wind and figuring you’ll read a bunch of detox articles on Tuesday, why not stay ahead of the game? There are plenty of ways to keep your long weekend healthy and still fun!

1. Ditch the margaritas for a drink with serious health benefits. My friend and fellow health coach Camelia Panati calls her Healthy Zesty Martini “a delicious drink that will soothe your tummy and lift your mood without the booze!” The best part is, it’s alcohol-free so it’s the perfect refreshing drink for the whole family. Grab the full recipe here.


2. Swap out heavy macaroni salad with a lighter, healthier option. Having plenty of light, veggie-friendly options will keep people from overindulging on meats and desserts and leave everyone feeling great even after you eat! Camelia’s Healthy Zesty Watermelon Salad “looks and tastes like a real gourmet, fancy salad but it’s so easy to make”. Made with watermelon, strawberries, honey, red onion, and plenty of spring greens, I personally, can’t wait to try this sweet side! Get the recipe here.


3. Plan ahead. I’m nothing if not a meticulous planner, yet somehow I find myself days away from the big weekend with a ton of stuff to do! Disorganization can lead to you in the grocery store at the last minute stocking up on chips and soda. Take a little time to plan your menu, write a shopping list, see what errands you can combine and shop ahead of time.

4. Remember what’s important. Health Coach Linda Barney reminds us to “focus on gratitude. Be thankful for those who served our country, and embrace and honor those who are here and serving now. Gratitude fuels our body and mind with positive energy and keeps us moving forward.” Many of us get so caught up in the excitement over having a three day weekend that we forget WHY we have one in the first place. Take a moment to show your appreciation for the brave men and women who sacrifice so much and fight to defend our freedom each and every day.

What are your tried-and-true tips for a healthy summer holiday weekend? Leave your favorites in the comments below! 

For more tips and tricks for a Happy + Healthy Lifestyle that I don’t share anywhere else, make sure you’re in my Facebook group. 

            

Special thanks to my contributors Camelia Panati and Linda Barney. Please take a moment to check out their websites and show them some love!

 

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